Monday

Strength

Snatch + Hang Snatch (15 Min to Find Heaviest Single (Full + Hang))

Behind The Neck Jerk (5 x 5) light to moderate weight.

Metcon

EMOM 12 Min

(Every Minute on the Minute for 12 Min)

10 hand release Push Ups

4 Push Jerks

Friday

Strength

Hang Clean (6 x 2)

Clean pull ( 5 x 3)

Metcon

For Time

120 Wall Balls

EMOM (Every Minute on the Minute)

4 Deadlifts*

RX Men: 165-185# / 18-20# Wall Ball

RX Women: 105-135# / 12-14# Wall Ball

Thursday

Strength

Part 1:

3 Sets

10-15 Pull Ups

10-15 Shoulder Press

Part 2:

3 Sets

15-20 Bent Over Rows

15-20 Push Ups

Part 3:

3 Sets

10-15 Upright Rows

10-15 Dips

Metcon

2 Rounds

24 Weighted Step Up & Overs

16 Toes to Bar

24 Burpee Box Jumps

16 Toes to Bar

RX Men: 40# DBs

RX Women: 25# DBs

Wednesday

Strength

4 Rounds

10 Deficit Reverse Lunge Right

10 Deficit Reverse Lunge Left

10 Single Leg Deadlift Right

10 Single Leg Deadlift Left

These movements can be done with either a pair of dumbbells, or the barbell on your back.

Use a weight that will allow you to do all sets unbroken.

Height for deficit should be 3-5"

4 Rounds

1 Min Pause Alternating Bicycle Crunches

Rest 1 Min

Each Pause should be 2 Seconds

Metcon

5 Rounds

Min 1 - Max Double Unders

Min 2 - Max Hang Power Snatch

Min 3 - Max Push Ups

Min 4 - Rest

RX Men: 75#

RX Women: 55#

Tuesday

Strength

Clean + Front Squat + Thruster (20 Min to Go Heavy )

As an unbroken complex:

Full Clean

Front Squat

Thruster

Then

3 x 1 Min Double Dumbbell Overhead Hold

Rest as needed between Sets

Metcon

4 Rounds

3 Min AMRAP

6 Pull Ups

8 Front Squats

Rest 2 minutes between AMRAPs

RX Men: 95#

RX Women: 65#

Monday

Strength

Sumo Deadlift (4 x 3 then 4 x 1)

Score is heaviest single.

10 Min AMRAP

Odd Object Front Squats

Every Minute on the Minute

5 Odd Object Over the Shoulder (Sandbag or med ball)

Metcon

30 Min EMOM

(Every Minute on the Minute)

Min 1: 9 Clean and Jerks

MIn 2: 200 Meter Run

RX Men: 75#

RX Women: 55#

Friday

Strength

Back Squat (3x3, 2x2, 1-1-1-1) I want these to be heavy. So break up the single reps. 

Pistols (3 x 20)

Alternate legs. So 10 per leg per set.

Metcon

3 mile run or 5000 meter row

Thursday

Strength 

4 Rounds

(Not for Time)

15 Plate Tricep Extensions

10 Around the Worlds

15 Plate Tricep Extensions

10 Around the Worlds (other direction)

Rest 2 Min Between Rounds

3 Min AMRAP

(As Many  Reps as Possible in 3 Min)

Close Grip Empty Barbell Curl

Every Time you Break:

10 Alt Hammer Curls

Hammer Curl Weight -

Men: 40# DBs

Women: 20# DBs

Metcon

7 Rounds

7 Lungesters

30 Double Unders

RX Men: 75#

RX Women: 55#

Wednesday

Strength

COMPLEX: 3 Front Squats - 2 Push Press - 1 Jerk (6 Sets of 6 Reps (3+2+1))

Unbroken Complex:

3 Front Squats

2 Push Press

1 Jerk (Power or Split)Rest as needed between sets. 

Metcon

5 Rounds

20 Alternating Step Up

12 Renegade Row (No Push Up)

RX Men: 40# DBs

RX Women: 25# DBs

Tuesday

Strength 

4 Rounds

10 Good Mornings

20 No Touch Sumo Deadlifts

5 Rounds

30 Seconds Plank Up Downs

30 Seconds Hollow Rock

30 Seconds Rest

Metcon

For Time & Reps

4 Rounds

400m Run

Max Shoulder to Overhead

RX Men: 95#

RX Women: 65#

Monday

Strength 

Overhead Squat (15 Min to Establish 2 Rep Max)

Front Squat (6 Min EMOM x 4 Front Squats)

Pick a weight that scares you!! They must be unbroken. 

Metcon

15 Min AMRAP

3 Front Squat

3 Toe to Bar

6 Front Squat

6 Toe to Bar

9 Front Squat

9 Toe to Bar

...

Get as far as you can in 15 min.

RX Men: 115#

RX Women: 75#